Comparing Nutrients in 5 ounces Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.5% 44kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.13% 7.97g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	32% 12g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.7% 0.27mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.54% 21.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.33% 0.95mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.1% 51mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	143% 11.4mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	43.8% 1mg	120% 2.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.48% 45.4mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	49.7% 746mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Sunflower Seeds:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 16.3 times more Vitamin A, more Vitamin B12, 2.5 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 24.7 times more Vitamin B1, 1.9 times more Vitamin B2, 18.1 times more Vitamin B3, 44.8 times more Vitamin B6, 9.9 times more Vitamin B9 and 52.5 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparing minerals per 5 ounces for Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated vs Sunflower Seeds:

• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.5 times more Iron, 58.4 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 30 times more Copper, 3.9 times more Magnesium, 2.7 times more Manganese, 20.6 times more Phosphorus, 1.8 times more Potassium and 16.1 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 18.8 times more Energy, 302.7 times more Fat, 89.1 times more Saturated Fat, 3.6 times more Carbohydrate, 1.9 times more Fiber and 11.2 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.